Lean Legs Workout Day 1 is the type of lighter resistance training that I recommend to get toned without getting bulky.
These are the type of exercises in my 3 Steps to Lean Legs Program. The program has 3 of these workouts per week, so I have posted 3 of these circuits for you to try. You can find the other workouts here and here.
They might look easy, but you definitely feel them and they get results. I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect :)
I would also suggest you to find out what is your body type. There are 3 different body types and they all lose weight and build muscle differently.
I have created a special Body Type Quiz which will help you learn your body type in just 2 minutes. And it’s completely free! :)
HOW TO COMPLETE THE CIRCUIT
- Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
- Once you have completed the 3 exercises, rest for 30 seconds.
- You should do 3 rounds in total.
- Complete circuit 2 in the exact same way.
WATCH THE LEAN LEGS DAY 1 WORKOUT VIDEO
HOW TO COMPLETE THE CIRCUIT
Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times). Once you have completed the 3 exercises, rest for 30 seconds. You should do 3 rounds in total.
Complete circuit 2 in the exact same way.
THE EXERCISES
CIRCUIT 1
1. SINGLE LEG SKATERS
For this one, you’ll need a gliding disc. If you don’t have a gliding disc, you can use a small towel or a paper plate. I’ll put a link below to the gliding discs that I use.
This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination.
Do 45 seconds on each leg.
2. YOGA PUSH UP
This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups. You’ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.
3. LYING LEG RAISES
This exercise will help you slim down your legs without making your thighs bulky. And it’s a great workout for your core and abs. I used ankle weights to make it a bit more challenging – I’ll also put a link to these below.
CIRCUIT 2
1. STRAIGHT LEG DONKEY RAISES
Dokey kicks are great for building your booty without growing your thighs. Do 4 regular, 4 to the left and 4 to the right.
Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.
2. PUNCHES
Boxing is great for toning your arms without making them bulky. Victoria Secret models also love boxing.
Do 10 straight and 10 high punches. Again use ankle weights for extra resistance.
3. ROLL UPS
This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.
Use yoga mat for comfort.
This is the type of resistance training that is in my 3 Steps to Lean Legs Program. It will help you get toned without adding bulk. As always, if you have any questions, feel free to ask below! xx
If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs.
Hello,
I’m looking to get this program, however I would like to find out what kind of exercises I can expect. Are they typically what’s shown above? I have a knee injury (ACL tear) and wondering I will be able to follow the program. The kind of exercises I need to avoid are running, jumping or putting a lot of weight on my knees.
Thank you,
Justyna
Hi lovely,
These are the exercises from the Lean Legs Program! :)
Our Lean Legs Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
Most of the workouts are low impact, but there is some running and jumping. The endomorph plan doesn’t have any HIIT or jumping exercises, so it would definitely suit you. You can also substitute running with some extra power walking.
You will find more samples of workouts from the Program in these blog posts:
Day 2 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-2/
Day 3 – https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-3/
Love,
Diana
xx
Hello, how many pages does ebook have? Will I get 2 ebooks one of which has workouts and other one has recipes?
It says I will get workout program which suits my body type. How will I know which type of body I have? What content changes in ebook according to body type?
Thank you.
Hi there!
Our Lean Legs Program includes a full 8 week workout and nutrition plan, a separate recipe ebook and demonstration videos. The main ebook has about 107 pages.
Please take this free test to find out your body type. :)
These are the main differences between the three body types:
– The endomorph plan has no HIIT, only light circuits and cardio and the meal plan is 25% carbs, 45% fat and 30% protein.
– The mesomorph plan has HIIT plus circuits and cardio. And the meal plan is 40% carbs, 30% fat and 30% protein.
– Lastly, the ectomorph plan has HIIT, circuits and cardio, and the meal plan is 50% carbs, 25% fat and 25% protein. This body type is the only one that can lift heavier weights, but we did not include them as we wanted the workout plan to be on the more conservative side, so workouts are the same as mesomorph’s.
That being said, all meal plans start out with low carb (20%) for the first 4 weeks to increase fat burn, but the calories for these first 4 weeks are different. And then the meal plan changes to the correct calories and macros for each body type in weeks 5-8.
All versions of the eBook have the same theme which is a focus on light circuits that don’t bulk up, so we did not want to make them significantly different. It’s all in the same style. :)
Love,
Diana
Do I have to use sliding discs? I would like to but I only have carpet in my house, not enough hard floor space. Will they work on carpet?
Thanks,
Shilpa
Hi lovely,
I would suggest using paper plates if you’re working out on a carpet. Otherwise, gliding discs or even small towels will work on hard surfaces and tiles.
Love,
Diana
xx
Hi Rachel. I have you e book which I have been doing for 9 months. I have had v Anazing results but feel I need a change. Do you have a new programme I can follow x
Hi lovely,
We don’t have a new program yet but it’s something we are considering for the future. :)
After finishing the Lean Legs Program I would recommend adding (slightly heavier) ankle weights, gliding discs and resistance bands (if you haven’t already). Or you can increase the repetitions per set to make the workouts more challenging.
If you’d like to add more variety, you can combine the program with other types of workouts such as swimming, boxing, pilates, yoga and similar.
Wishing you all the best! xx
Love,
Diana
Hello,
I’ve been looking online to find out more about the programme but haven’t been able to find the information I need.
I want to find out how much time I would need to do the workouts?
I have a little boy and would need to make sure I could fit it in with our lifestyle.
Thank you
Hi lovely,
We would love to help you as much as we can! :)
The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos. The workouts are 5-6 days per week and they only take about 20-40 minutes, plus walking.
You can find out more about the program here:
Lean Legs Program
If you have more questions please feel free to ask! xx
Love,
Diana